S.2 Ep.15 - An investigation into the "Mind-Muscle Connection"

S.2 Ep.15 - An investigation into the "Mind-Muscle Connection"

Science news: Resistance training and fat burning. Plus a sad death in the fitness industry

Mind muscle connection (attentional focus) What is it?

Isolates the muscles which are working, and consciously feeling the muscle work through a full range.Moves the weight or resistance actively, not passively - eg: not hanging at the bottom of a pull up, not letting your body position relax between reps. Enhances muscle fiber recruitment and activation. The more fully and effectively you engage your muscles, the more they’ll grow and the stronger they will beReduces the risk of injuryUseful for muscle building and strength NOT power, such as fast explosive exercise : Olympic lifting - snatch and clean and jerk, push presses

When it comes to power-based exercises, focussing on the movement outcome - ie where you finish. Not effective with HIIT type exercise such as squat jumps, split squats, burpees etc. 

How to Improve Mind-Muscle Connection

Focus on Training the Muscle, Not Lifting the Weight. This is the overall mindset you need when you go to the gym.Visualize. Warm Up Sets on Each Exercise. Slow Down the Reps. Pausing during peak contractionIsometric exercises that involve little muscle or body movement, static hold squat, or hold half press-up, or pull down.Slowing down the eccentric part (or wind down) of the exercise.Flex in Between Sets.Have Your coach or training Partner Touch the Muscles you can’t seeSeveral Sets of slow Singles.

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I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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